Piano di allenamento (programma) Crossfit Intermediate Programm

Тренувальний день 1 (2 wods)
Annie
5 rounds for time of: 50-40-30-20-10 Double Unders Sit-Ups
Double Unders Unbroken
Complete as many Reps for min tme: maximum Double Unders
Тренувальний день 2 (2 wods)
WOD-6815818
3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air Squats
SDRR
For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps
Тренувальний день 3 (1 wods)
1000 meter row
For time: 1000 meters Row
Тренувальний день 4 (2 wods)
Bodyweight
Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 Crunch
Monko WC 1.2.10 x4
4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single)
Тренувальний день 5 (1 wods)
WOD-0240583
10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row

Allenamento	Training day
Annie (GM) 5 rounds for time of: 50-40-30-20-10 Double Unders Sit-Ups	Тренувальний день 1
Double Unders Unbroken (M) Complete as many Reps for min tme: maximum Double Unders	Тренувальний день 1
WOD-6815818 (WG) 3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air Squats	Тренувальний день 2
SDRR (G) For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps	Тренувальний день 2
1000 meter row (M) For time: 1000 meters Row	Тренувальний день 3
Bodyweight (GM) Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 Crunch	Тренувальний день 4
Monko WC 1.2.10 x4 (GM) 4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single)	Тренувальний день 4
WOD-0240583 (GM) 10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row	Тренувальний день 5

Autore:

Antonio

Тренер:

Antonio

10.000 / 10